Potassium is an essential mineral and electrolyte your body needs to maintain its water balance and regulate nerve and muscle activity. While everyone needs potassium, this mineral is especially important for serious athletes who lose the mineral from muscles during exercise. It is also particularly important for people who have risk of developing hypertension; dietary potassium can help lower blood pressure, according to Colorado State University. The recommended intake of potassium for adults ages 19 and up is 4.7g daily.
Leafy Greens
A cup of boiled Swiss chard has 27.4 percent of the recommended daily intake of potassium; a cup of boiled spinach contains 24 percent; a cup of boiled collard greens has 14.1 percent; a cup of boiled kale has 8.5 percent; a cup of cooked turnip greens has 8.4 percent; and a cup of boiled mustard greens has 8.1 percent.
Squash
A cup of winter squash provides 25.6 percent of the recommended daily value while a cup of summer squash has 9.9 percent.
Cruciferous Vegetables
A cup of steamed broccoli contains 14.4 percent of the daily recommended value of potassium; a cup of boiled Brussels sprouts has 14.1 percent; and a cup of boiled cauliflower has 5 percent.
Avocado
A cup of avocado slices contains 25 percent of the daily recommended value.
Banana
One banana provides 13.4 percent of the daily recommended value.
Milk
A cup of 2 percent milk has 10.8 percent of the daily recommended value.
Yogurt
A cup of low-fat yogurt contains 16.8 percent of the recommended daily value.
Potatoes
A cup of potatoes eaten with their skins on provides 14.6 percent of the recommended daily value while a cup of skin-on sweet potatoes contains 8.7 percent.
Beans
A cup of cooked lima beans has 27.3 percent of the recommended intake of potassium; a cup of cooked pinto beans has 22.9 percent; a cup of cooked kidney beans contains 20.4 percent; and a cup of cooked soybeans provides 25.3 percent, making all four types of beans excellent sources of potassium.
Fish
Four oz. of baked halibut contains 18.7 percent of the recommended intake of potassium; 4 oz. of baked yellowfin tuna has 18.4 percent; 4 oz. of baked snapper has 16.9 percent; and 4 oz. of baked cod has 16.8 percent.
Mushrooms
Five oz. of raw Crimini mushrooms contains 18.1 percent of the recommended daily value of potassium.
Papaya
One papaya contains 22.3 percent of the recommended daily value of potassium.
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